Eat dinner early, choose foods rich in fiber
According to nutritionist Robert Burakoff, MD, working at Harvard Medical School (USA), eating too late causes the digestive system to work while the body is resting, causing bloating and intestinal failure. It is best to finish dinner two to three hours before bed so that your intestines have time to process food, he recommends.
In addition, supplementing foods rich in fiber such as oats, beans, broccoli, fruits and nuts helps stimulate bowel movements, increasing the likelihood of diarrhea the next morning. Drinking enough water throughout the day is also an important factor for fiber to maximize its effects.
Keep your body moving gently and relax
A simple but effective habit is to walk lightly after dinner. This activity stimulates the muscles in the intestines, making it easier for food to move through the digestive system. If you don't have time, just a 10-15 minute walk is enough to make a difference.
Gently massaging the abdomen clockwise or practicing deep breathing, meditation and yoga in the evening also helps reduce stress, the cause of the body "forgetting" the need to go to the toilet.
Drink warm clothes, supplement probiotics and magnesium
Before going to bed, sipping a cup of ginger tea or chamomile tea can help relax the intestinal muscles and stimulate the colon to function. Many studies show that drinking warm water in the evening or early morning helps improve natural bowel movements.
In addition, probiotics help balance the intestinal microflora, aid digestion and make bowel movements more regular. Taking magnesium citrate tablets in the evening can also help soften stools and make them more likely to leave the next morning, however, you should consult your doctor to avoid overusing.
Maintaining these healthy habits not only helps you "go light" more easily, but also supports gut health, improves sleep and spirit the next morning.
